Well To The Core

Latest Episodes:

51: Exercise, Energy, and Your Cycle with Berrion Berry May 19, 2021

Show notes

While periods are a natural part of our cycle, pain is not. For some women, this news may be shocking. Despite what you may think, periods shouldn't be painful. Today's guest, Berrion Berry, is a menstrual health educator who helps women have simple and uncomplicated periods. She helps women find ways to optimize their flow and understand their cycle in a deeper and new way.

In this conversation, Berrion and Robin discuss cycle syncing, the different phases of the cycle, and how to honor our cycle with our fitness routine. Berrion shares an abundance of knowledge to help educate you on your cycle, stress management, and how you, too, can be in better flow.

Show Highlights:

How Berrion became a menstrual health educator
What inspired Berrion to help other women fix their periods
Things we should all know about our cycle that most women don't
The four phases of the menstrual cycle
Berrion's daily journal prompts to stay in touch with herself
Giving ourselves permission to pause + to not be perfect
Honoring your body in your workouts
Ways to manage pain that aren't birth control
The biggest "aha" moments to improve your lifestyle
The importance of regulating stress
How Berrion aligns her daily life with flow
How Berrion decides what to say yes or no to, and operates using the B.I.G. method

Links:

Pilates Strong: a FREE, 5-day Pilates challenge

Robin Long • The Balanced Life on Instagram

Berrion's website

Berrion's course - Optimize your Flo

Berrion's Instagram

Flow with Berrion Berry Podcast

Taking Charge of Your Fertility by Toni Weschler

Links from Rapid Fire:

Sunday Riley

Summer Fridays Vitamin C serum

50: Simple Ways to Declutter and Reduce Stress May 05, 2021

Show notes

Being in a cluttered space can make us feel overwhelmed and bogged down. As new seasons approach, it's time to freshen up our wardrobes, our routines, and our homes. In today's conversation, Robin Long shares how decluttering your space could bring you the stress relief you've been searching for.

Robin takes a balanced approach to health and fitness that is applicable to every aspect of your life. She provides practical and tangible steps you can do at home to reduce stress and benefit your physical and emotional health.

Show Highlights:

What is The Balanced Life Sisterhood
Why The Balanced Life does Off-The-Mat Missions
What decluttering has to do with your health
Robin shares studies that explore how clutter negatively impacts mental health
Small tips to get started cleaning out the clutter
Ways to decipher whether to make a home for an item or get rid of it
Using the "Neat Method"
The difference between decluttering and organizing
How to keep decluttering moving in your house
Tips to keep toys uncluttered and organized
How Robin keeps toys and the home "fresh"
The nightly "Sanity Sweep"
How to "maintain" the order as you declutter
The importance of optimizing spaces that bring you life

Links:

The Balanced Life

Pilates Strong: a FREE 5-Day Pilates Challenge

The Balanced Life Sisterhood

The Balanced Life on Instagram

Allie Casazza's Courses

Blogs referenced:

Pantry Organization with Neat Method

3 Simple Strategies To Reduce Stress and Find Peace

Articles referenced:

The Unbearable Heaviness of Clutter

For better or worse? Coregulation of couples' cortisol levels and mood states

What does clutter do to your brain and body?

Interactions of top-down and bottom-up mechanisms in human visual cortex

To enter the giveaway, email: hello@thebalancedlifeonline.com

49: Creating a Simple, but Powerful Morning Routine Apr 21, 2021

Show notes

As seasons of life shift, so do our morning routines. Maybe you have one, maybe you don't, maybe you want a more set routine, or maybe you do better going with the flow. Regardless of what season you're currently in, having habits we integrate into our mornings can help us set ourselves up better for our days.

In today's episode, Robin shares her current morning routine and the reasons why she prioritizes them in the morning. Whether you're looking to make a new routine, want to switch yours up a bit, or you're just getting started, this episode is packed with tangible and rejuvenating ideas.

Show Highlights:

How to adapt and create a morning routine that fits for you
Embracing seasons and readjusting your routine
Being proactive throughout your day instead of reactive
Why Robin likes to "get ahead" of the day
Starting off the morning with positive and grateful thoughts
The benefits of using a dry brush
Why Robin takes a cold shower in the mornings
Listening to a podcast to start your day
Doing a 15-minute workout in the mornings
What Robin does for her spirituality
Why Robin avoids her phone in the morning

Links:

Join the FREE 5-day Pilates Challenge! Pilates Strong

The Balanced Life

Instagram

Dry Brush

48: Being Intentional About Self-Compassion with Lilit Lewis Apr 07, 2021

Show notes

Today, we're talking about self-talk and self-compassion - this is something we talk a lot about at The Balanced Life and is so important to our overall health.

Many of us will start a health + fitness journey and focus on all the physical components, but sometimes we fail to address what is going on inside our head, thoughts, and mind. We also fail to look at how that impacts the way we feel and act, our relationships, and our self-worth. All of this is connected. It can be a huge mistake to embark on a health and wellness journey without addressing the mental side of things. That includes mental health, emotional health, and how we talk to ourselves.

How we're talking to ourselves, and the thoughts we're thinking, affect the way we feel and affect our ability to be successful and make positive changes in our lives as a whole

Join Robin and her guest, Lilit Lewis, as they address the topic of self-talk and self-compassion. Lilit is a licensed marriage and family therapist and is a proponent of self-compassion. She has a wealth of information to share. This episode is one that everyone needs to hear.

Show highlights:

What self-compassion looks like.
How self-compassion speaks to our self-talk.
Some tips for becoming more aware of your thoughts and recognizing negative self-talk.
Ways to break out of the habit of negative self-talk.
The pay-off you get from making the shift to practice more self-compassion.
Why you need to step in and practice self-compassion with purpose and intent.
What self-compassion looks like when there have been negative consequences to your choices.
The best place to start with self-compassion.
Some tips for when you're struggling to have compassion for yourself and find yourself having negative self-talk.
The impact on the other relationships in our lives when we change to have a more positive relationship with ourselves.

Links in this episode:

Join the FREE 5-day Pilates Challenge! Pilates Strong

The Balanced Life

Instagram

Foot Spas

Book mentioned: Mindful Compassion by Paul Gilbert

Lilit's website: Lilit Lewis Therapy

Lilit on Instagram

Laura Mercier Concealer

Bonus: Guided Meditation for Motivation + Self-Care Mar 31, 2021

Show notes

Sometimes we need a reminder of how truly strong, capable, and beautiful we really are. In today's episode, Robin walks through a guided meditation to help bring you to a place of relaxation, calmness, and to motivate you to feel inspired to prioritize your self-care. This episode is perfect to start off your day with positivity, or to wind down before bed. Join Robin in this peaceful and empowering meditation.

Show Highlights:

Finding a comfortable place to start meditation
Breathing and awareness exercises
Noticing your mental state
Imagining the healthiest and most fulfilled version of yourself
Affirmations to enhance your motivation for self-care
Taking affirmations to approach your day with positivity and self-love

Links:

Affirmations - The Balanced Life Online

47: The Biggest Mistake When Starting a Workout Routine Mar 24, 2021

Show notes

No matter how much we plan, prepare, or try to control, there will always be obstacles. Oftentimes, we take these circumstances as a result of us "not being good enough" or not "trying" hard enough. When life happens, many of us give up. However, obstacles don't have to define your success. They are simply a part of the process.

In this episode, Robin Long shares why we should embrace obstacles as part of the journey. She discusses what it means to "stay stagnant", the biggest mistakes people make when starting a new workout routine and how to redefine our idea of success. Join Robin in this encouraging and uplifting episode!

Show Highlights:

The most common mistakes women make when starting a workout plan
How expecting challenges can help us find success
Reframing our "all or nothing" mindset
Why we should expect to fall off track
Life always happens but we can prepare ourselves and not get discouraged
The secret to finding "success" in your results
Embracing and reframing your idea of success and failure
Choosing to look forward instead of looking back

Links:

The Balanced Life

Instagram

5 Free Days of Pilates

46: The Value of Investing in Yourself Mar 10, 2021

Show notes

We all need community to support, encourage, and uplift us to be the healthiest versions of ourselves. In today's episode, Robin shares the positive impact The Balanced Life Sisterhood community has created, as well as features from 5 Sisterhood members.

These members share what drew them into The Balanced Life Sisterhood, how Pilates has helped them become the best version of themselves, and the reasons they keep coming back and rolling out their mats every day. Join Robin and The Sisterhood in this encouraging and insightful episode.

Show Highlights:

How The Balanced Life Sisterhood has created a positive community for women
Robin shares why she invited Sisterhood members to share their journey
Cynthia shares what inspired her to join the Sisterhood and what keeps her motivated
Erin discusses how the Sisterhood has improved her mindset, physical strength, and self-care
Jil reveals the positive changes she's seen in her life from joining the Sisterhood
Lara shares how Pilates has healed her body and helped her manage life changes
Melissa discusses how shifts in her life led her to Pilates and how it improved her relationship with her body
Joining the Sisterhood is an investment we make in ourselves

Links:

Join The Sisterhood

45: Seeing Progress Beyond the Scale Feb 24, 2021

Show notes

Working out just to lose weight can leave you feeling discouraged, unmotivated, and burnt out. However, taking a wider approach from the perspective of your health and fitness journey can change that.

Today, Robin shares the vast array of benefits that comes with practicing Pilates and these benefits go far beyond the scale.

If you want to be proud of your health and fitness journey, and to find a routine that leaves you feeling strong, energized, and less stressed, join Robin Long in this episode to hear of the benefits Pilates has for you.

Show Highlights:

Robin shares what the real purpose behind The Balanced Life is
Why before and after photos can be deceiving
It's more important to focus on how you feel than a number on the scale
Taking a wider look at your progress
Pilates can increase and improve your strength
Robin shares results from members in The Sisterhood
Pilates can help restore alignment and posture
How Pilates can be used to strengthen your core
The benefits of better balance, coordination, and control
The negative impacts of stress and how you can manage it effectively
Using Pilates as a tool to boost your mood and energy
Taking a deeper look at health and fitness

Links:

Join the NEW Feel Good Pilates Challenge!

The Balanced Life Sisterhood

The Balanced Life on Instagram

44: This Approach to Wellness Might Surprise You Feb 10, 2021

Show notes

If nothing changes, nothing changes. When you look at the bigger picture, all life changes are built up of small steps and actions. It can be easy to get overwhelmed when you try to take on too much at full-force, but that's why taking a less-is-more approach is powerful.

In today's episode, Robin discusses what it means to take a less-is-more approach and how to make those small steps. She explains the importance of consistency and following through with habits so they compound over time. Join Robin in this inspiring episode to learn more.

Show Highlights:

Robin shares how she uses her vision board to ground herself
How to take a less-is-more approach in your fitness
The impact 15 minutes a day can have on your fitness
The power of consistency
The compound effect of daily habits
Robin shares success stories from women in the sisterhood
How to make healthy habits and set yourself up for success
4 small steps you can do today for future you

Links:

The Balanced Life Sisterhood

Follow Robin on Instagram

Keep up with Robin + all things TBL at www.thebalancedlifeonline.com

Atomic Habits by James Clear

43: Tricks I Use When I'm Lacking Motivation Jan 27, 2021

Show notes

We tend to put pressure on ourselves to be the best, most motivated versions of ourselves at all times. It's important to acknowledge that motivation ebbs and flows, and we'll always have ups and downs.

In today's episode, Robin shares her top tips to get motivated and prepare yourself for the roadblock of sluggishness. She shares how you can create an environment to rely on when your motivations are low and ways to prompt yourself into getting movement.

Join Robin and a few special guests on this journey of wellness and tune into this episode to learn how you can overcome the waves of feeling unmotivated.

Show Highlights: